STRESS

The response to events

that are threatening or
challenging
Stress is a general term that
includes all the ,
physical,
behavioral,
emotional, and
cognitive responses we make to a
disruptive internal or external
event.
.

Stress is a part of being alive.

Stress becomes a problem for us
when we have too much stress and
not enough resources to cope with
it.
Stressful life events
TOP SIX Bottom six
2. Death of a spouse 2. Change in sleep
[100] habits[16]
3. Divorce[73]
3. Change in eating
4. Marital separation[65]
habits[15]
5. Jail term[63]
4. Vacation[13]
6. Death of close family
member[62] 5. Eid [12]
7. Personal injury or 6. Minor violations
illness[55] of law[11]
7. Marriage[16]
Work-related stress

Poor relationships with colleagues

an unsupportive boss
Lack of consultation and
communication
Too much interference with your
private, social or family life
Too much or too little to do
Too much pressure, with
unrealistic deadlines
Work that's too difficult or not
demanding enough
Lack of control over the way the
work is done
Poor working conditions
Being in the wrong job
Feeling undervalued
Insecurity and the threat of
unemployment
Should WE Eliminate
Stress from OUR
Lives?
 Our goal is not to eliminate stress
but,
to learn how to manage it and how
to use it to help us .
What we need to do is find the
optimal level of stress which will
individually motivate but not
overwhelm each of us .
Kinds of effects
associated with the
stressed state
Psychologists have argued that there
are four major kinds of effects
associated with the stressed
state,
Emotional effects
 Feelings of anxiety and
depression
 Increased physical tension
 Increased psychological tension
2. Physiological effects
 Release of adrenaline and
noradrenalin
 shut-down of digestive system
 Expansion of air passages In
lungs
 Increased heart rate
 Constriction of blood vessels
3. Cognitive effects
 Poor concentration
 Increased distractibility
 Reduced short term memory capacity
4. Behavioral effects
 Increased absenteeism
 Disrupted sleep patterns
 Reduced work performance
What determines our
stress level?
 Stress is uniquely personal.
 Our response to stress is a
unique combination of bodily
reactions, thoughts feelings and
behaviors.
Factors Affecting our personal stress
level
Internal factors
 Physical health
 Genetic vulnerabilities
External factors
Medical care
Finances
Skills and training
Support systems
Counseling
Frequency of stressors occurrence
Intensity of stress's occurrence
Mental health
Self-esteem
Temperament
Self confidence
Cultural expectations
Cultural definitions
Theories
According to engineering model ,stress
is something that happens to us when
we are exposed to a stressor.
Transactional model says stress occurs
when,
 the perceived demands of a situation
exceed the individuals perceived ability
to handle those demands.
Causes of stress
Stressful life events
Noise pollution
Heat
Technological threats
Architecture
Uneven distribution of life facilities
14 WAYS TO COMBAT
STRESS
1. PRIORITIZE YOUR TASKS.
 DON’T ALLOW YOUR WORK TO
PILE UP.
 DOING ASSIGNMENT OR
ANYTHING AT THE LAST MINUTE
CAUSES UNNECESSARY STRESS.
 LET YOUR POLICY BE WORK
FIRST FUN LATER.
2.MAKE LISTS.
A major cause of stress
is a feeling of being
overwhelmed and
swamped with work.
Make yourself a list of
what needs to be done.
3.DON’T TAKE ON MORE THAN YOU CAN
HANDLE.
Learn to say
‘’NO’’,specially in the
crazy times towards the
middle and end of the
semester.
Know your limits and
respect them.
4.DON’T LET ONE THING DOMINATE YOU .
Such as particular subject
you find difficult,
Your other subjects will
suffer and getting behind
in your work will
ultimately stress you out.
5.BE YOUR OWN TIME KEEPER.
Managing your time
well increases
productivity.
Using that list you
created, spend quality
time on the most
urgent tasks.
6. DON’T KEEEP THINGS BOTTLED UP.
You don’t have to cope alone.
Talking and listening with
family and friends can help
you get through difficult
times.
When worries build up ,talk it
over with friends.
7.DO TAKE CARE OF YOUR SELF.
Maintain a regular sleep schedule.
Sleep at least seven hours
at night.
Avoid nicotine ,caffeine ad
other stimulants.
8.EAT WELL BALANCED MEALS.
9.EXERCISE.
Structure your day to include
at least 20 minutes of
exercise.
Regular exercise helps boost
your energy, clear your mind
and release pent –up emotions.
10.SET REALISTIC GOALS.
Don’t expect the
impossible for yourself,
because ,you are
setting yourself up for
disappointment and
failure if you set
unattainable goals.
It is better to set
smaller, easier goals
and prioritize them.
Learn that there will be
occasions when others
let you down and
disappoint you.
11.KEEP THINGS IN PERSPECTIVE.
Don’t get distressed over
things you cannot change.
That assignment or exam
coming up might seem really
important right now,
but
In the grander scheme
of your whole life ,
Its only a tiny,
tiny part.
just do your
best
12.Give yourself a pep-talk.
Use your best persuasive powers
to motivate,encourage,support
,cheer or challenge yourself.
Remind yourself that an A would
be good ,but it’s not the end of
the world if you don’t get it.
AGAIN,
JUST DO YOUR
BEST
13. MAKE A ‘’WORRY LIST’’.
• Putting your feelings and
thoughts on paper can have an
immediate effect on your level
of stress.
• Write down all of your worries
pressures and concerns .
14.TREAT YOURSELF.
• Listen to music.
• Take a stroll.
• Talk to friend.
• Do something to help
somebody else.
BUT
Whatever you do ,try to
relax and enjoy it.
10 stress busters
1. Exercise three to five times for at
least 30 minutes.
2. Work off your anger by doing
something physical.
3. Use relaxation techniques ,yoga
meditation or deep breathing.
4. Watch out funny movie a week,
more during stressful times.
5. Maintain a regular sleep schedule.
6. Don’t procrastinate.
7.Avoid caffeine,sugar,and tobacco when
you are stressed
8. Volunteer once a month, ,helping others
is an incredible stress reliever.
9.Set priorities weekly and make sure to
schedule in leisure time.
10.Talk with others. A support system is
one of the greatest stress busters.